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Workout of the Day


Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.
Compare to 201007.

Experienced athletes should shoot for max weights for the day in each movement. Newer athletes can focus on proper movement mechanics.

Beginner Option:
Clean, 3-3-3 reps
Bench press,3-3-3 reps
Overhead squat, 3-3-3 reps

Comments on 221231


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Pierre-Marie Mano
April 20th, 2023 at 7:33 am
Commented on: 221231

Je n'ai plus de jambes !

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Jeffrey Howard
April 3rd, 2023 at 4:42 pm
Commented on: 221231


CrossFit AFK

675lb (235lb-225lb-215lb)

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Gregory Orsi
March 21st, 2023 at 4:14 am
Commented on: 221231

Clean : 115kg

bench : 120kg

ovh squat : 90kg

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Antonio Alves
January 30th, 2023 at 10:43 pm
Commented on: 221231



5x AMRAP in 1 minute, 90'' rest:

DB bench press: 16+18+15+16+15 = 80

DB hang power clean = 15+17+16+17+17 = 82

Single-arm DB OHS = 6 L + 10 R + 8 L + 10 R + (7L+3R) = 44



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Ki deok Park
January 26th, 2023 at 4:00 am
Commented on: 221231

Hang power clean 235

Bench press 286

Ohs 195

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Dan Morris
January 10th, 2023 at 3:05 pm
Commented on: 221231

Did 5x3:

clean 135-145-155-165-175

bench 175-185-195-205-215

squat 225-235-245-255-265

44 / 6’0 / 190

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Amedeo Alessio Cerea
January 9th, 2023 at 2:19 pm
Commented on: 221231

Clean 80kg

Bench 70kg

OHS 50kg


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Nate Gordon
January 8th, 2023 at 7:23 pm
Commented on: 221231

squat clean 220#

bench press 210

OH squat 205

total 635

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Ralph Keeley
January 6th, 2023 at 2:22 am
Commented on: 221231


power clean: 250

bench press: 245

overhead squat: 205

Deo gratias

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Victor Morris
January 5th, 2023 at 6:41 pm
Commented on: 221231

Did more like a practice session and hit

225 on the Clean for a set of 2

225 on the bench for a set of 3

165 on the overhead squat for a set of 5

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Zac Price
January 5th, 2023 at 4:22 am
Commented on: 221231

Clean from ground

90kg x 1


110kg x 1

Overhead squat

55kg x 1

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Patrick A
January 3rd, 2023 at 1:38 pm
Commented on: 221231

Bench 120kg / 265lbs

Power Clean 80kg / 175lbs

Muscle Snatch 55kg / 120lbs

Total 255kg / 560lbs

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Jay Rinaldi
January 2nd, 2023 at 2:12 pm
Commented on: 221231


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Lynette Vrba
January 1st, 2023 at 7:15 pm
Commented on: 221231

Clean, 1 rep- 120lbs

Bench press, 1 rep- 110 lbs

Overhead squat, 1 rep- 105 lbs

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Joe Faulkenberry
January 1st, 2023 at 6:25 pm
Commented on: 221231


90 kg ✅

99 kg ❌

99 kg ✅


80 kg ✅

90 kg ✅

99 kg ✅


60 kg ✅

70 kg ✅

80 kg ✅

(need to rebuild confidence and strength overhead)

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James Gentile
January 1st, 2023 at 6:06 pm
Commented on: 221231

Completed post 230101.

power clean -225

bench -245

overhead squat -125

total -595

pretty faded after 0101 and only matched PR weight on the clean. Time constraint as well, ymca was turning off the lights on me.

missed about a dozen wods this past year after completing them all in 2021. Took the year off on a few things (more beers, less attention to diet) so not surprising now that it’s over. Both years had some injuries sustained that derailed training, but this past years lower back strain lingered for a good 3 months. No excuses, just looking forward to 2023 and getting more focused on what I put into my body.

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Pavel Lyubanskiy
January 1st, 2023 at 12:58 am
Commented on: 221231

105 kg

110 kg

95 kg

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Sam Meixell
December 31st, 2022 at 11:35 pm
Commented on: 221231

Power Clean- 205

Bench Press - 190

OH Squat - 135


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David Smith
December 31st, 2022 at 10:32 pm
Commented on: 221231

Alrighty y’all, I PRd every single lift. Programming and actually eating enough protein this year has worked for me! A fun way to end the year.

Clean 255

bench 255

OHS 205

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Lincoln Kerger
January 1st, 2023 at 12:01 am

Congrats on PR'ing all your lifts. Nice work!

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Lincoln Kerger
December 31st, 2022 at 10:30 pm
Commented on: 221231

3 reps each PC and SC


4 sets 5 reps BP


7 reps OHS


Not 1RM'ing anything right now. Gotta listen to your body, and mine said 'no way bro'. Focus on upright torso in the SC and OHS.

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Michael Arko
December 31st, 2022 at 10:29 pm
Commented on: 221231

Squat clean: 155

Bench press: 155

Overhead squat: 75

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Damien Leroux
December 31st, 2022 at 7:59 pm
Commented on: 221231

Clean, 1 rep

90 v

95 v

100 v

105 x

Bench press, 1 rep

90 v

100 v

105 v

110 x

Overhead squat, 1 rep

90 v

95 v

100 v

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Jonathan Elmore
December 31st, 2022 at 7:11 pm
Commented on: 221231

Clean 155 Bench 205 Back Squat 255 OHS 115

Still dragging a bit, mentally and physically. I didn’t realize it was OHS. I was about to log my results when I realized my mistake.

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Sam K
December 31st, 2022 at 6:43 pm
Commented on: 221231

Clean 255lbs

Bench 285lbs (PR)

OH squat wasn't happening today, shoulders wouldn't allow. Did a few reps at lightweight switched to back squat at 315lbs


Clean 175lbs

Bench 175lbs(PR)

OH squat 115lbs

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Jonathan Elmore
December 31st, 2022 at 7:01 pm

Killing It!

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Lincoln Kerger
December 31st, 2022 at 11:48 pm

Way to listen to your body, and congrats on the PR.

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Brian Louchis
December 31st, 2022 at 6:18 pm
Commented on: 221231

215, 215, 185

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Kristina Perry
December 31st, 2022 at 6:01 pm
Commented on: 221231


Clean 130, bench 115, ohs 135

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Christian Simpson
December 31st, 2022 at 4:54 pm
Commented on: 221231


Sq cl: 185#/bench: 245#/OHS: 135#



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Steve Day
December 31st, 2022 at 4:34 pm
Commented on: 221231

SLIPS/ 1.5 mile run

Bench Press - 215lbs (failed 225)

Clean - 195lbs squat clean (failed 215, caught it at the bottom but couldn't stand it up)

OH Squat - 175lbs

shoulders are a bit worn out today so wasn't expecting much. The OH Squat was a 5lb PR though.

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Josh O
December 31st, 2022 at 3:38 pm
Commented on: 221231

Bench 275 pr

clean 195 pr

just repped ohs at 75x7.

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Lincoln Kerger
December 31st, 2022 at 11:59 pm

Congrats on the PRs

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Charles Meyers
December 31st, 2022 at 3:17 pm
Commented on: 221231

Charles Meyers

October 7th, 2020 at 7:12 am

Commented on: 201007

Clean, 1 rep 200 lbs

Bench press, 1 rep 225 lbs

Overhead squat, 1 rep 137.


Clean, 1 rep 190 lbs

Bench press, 1 rep 220 lbs

Overhead squat, 1 rep 150 lbs

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Mike Andridge
December 31st, 2022 at 3:04 pm
Commented on: 221231

Pwr cln


subbed strict sh press





3 days in a row of playing full court basketball for a couple of hours--my hips and ankles are wrecked:)

compare to

Pwr Cln






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Luis Oliveira
December 31st, 2022 at 12:53 pm
Commented on: 221231

On a pulley multifunction machine

Clean 80 kg (176 lbs)

Bench Press 60 kg (132 lbs)

Overhead Squat 80 kg (176 lbs)

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Lee Robinson
December 31st, 2022 at 12:43 pm
Commented on: 221231

Beginner 3-3-3

Clean 90 Kg

Bench 90 Kg

OHS 70 Kg

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Benoit Bequignon
December 31st, 2022 at 10:03 am
Commented on: 221231

Clean 90

bench press 100

OHS 65

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Honoré Boone
December 31st, 2022 at 8:22 am
Commented on: 221231

At home version


Obliques opener

100 Jumping jacks

3 sets :

20 terminal knee extensions

20 banded psoas march

2 shoulders burner

20m pec walk

Pistols progression

Push-ups to prep


2 sets :

8/8 weighted pistols (no alternating)

8kg Then 10kg

2 sets :

5/5 SA floor press (22.5k) +

10 crush grip floor press +

Max push-ups : 11

2nd set :

7/7 SA floor press (22.5k) +

15 crush grip floor press (28k) +

Max push-ups : 7


3 supersets :

10/10 GB Cossacks (no alt) 15k

10/10 staggered stance RDL 22.5k

2 supersets :

10 curls 28k

10 OH extensions 22.5k

20 banded lat raises


1' 9090 breathing

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Steven Thunander
December 31st, 2022 at 4:32 am
Commented on: 221231

Globo wod: If you have a rack, bench and bumper plates today you're all set. Use a spotter if you're trying to max your bench. If a bench isn't available sub a 1rm floor press or 1rm weighted bar or ring dip. You can also use a well built box jump as a bench. If you are using iron plates today consider doing power cleans and front squats (use safety pins, spotter arms and/or a spotter for the front squats). Dumbbells sub dumbbell power cleans, bench press, and one arm OHS (do left, than right), working to a max in each category. If you max the available dumbbells do an AMRAP set.

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Chris Sinagoga
December 31st, 2022 at 1:10 am
Commented on: 221231

Champions Club Scaling Notes


As sad as it is to say, I'm kinda still tripping on that Workout Demo posted with "Daniel" a few days ago, and that's because it sparked me thinking about the concept of "identity." I was hesitant to bring it up again because I wasn't in that gym (or state even), I don't know the athletes, and I don't know any other background information - so my knee-jerk reaction being "that's soft as hell" doesn't carry much weight. But what does is the fact that I'm pretty sure they're all wearing shirts from the gym that Roza owns (or used to own); after hearing him talk in Affiliate Town Halls and other stuff, I would definitely believe people that represent his gym would sub running (in a Hero workout) because it was cold, just the same way that if you read my scaling notes often, you would have no trouble imagining people in the Champions Club not always squatting to full range of motion, or checking the box on workouts. I think it was Coach Glassman who said a gym will take on the personality of their coach.

And before I get into the identity thing, I should make another disclaimer that I haven't watched/listened to any of the new CEO's videos yet and I don't have any social media stuff, so I may be behind on the direction CrossFit is going. Also, my perspective is mostly as an outsider, though being an affiliate owner gave me a little more inside perspective, and doing these notes since 2019 has allowed me a little more access as well; I'd still call my view as an outside perspective.

Anyway, here's the stages of identity I've noticed in CrossFit since 2005:

  • 2005 - 2009(ish): tip of the spear, military, the Girls. Look at how fit you aren't and how fit you can become
  • 2008 - 2012(ish): coaching, CFJ 3.0. We have attracted the best minds in the world and our coaches are absolute superstars
  • 2013(ish) - 2018: CrossFit Games and CrossFit athletes. Look at how good it is possible to be at CrossFit. Could also be traced back to release of Every Second Counts
  • 190101 - June 2020: "10-year affiliates, docs in the box, and anyone else with a brain." Elegance, simplicity, empowerment, and critical thinking.

That Daniel Demo video really brought to light (and I hope it's a fair observation) that I don't really know what CrossFit's identity is right now. Like, if we're not running outside when it's cold, but we're focused on old people and don't want them to die today, or the class management of big groups of 50+ people working out at once, I could see that tradeoff. But take a look at the last three months of workouts and content and tell me what you think the identity of CrossFit Inc. (or LLC?) is. Best guess I have is professional-quality video production. Even the website header seems confused, changing its message/direction every few seconds.

The reason I find it important is because it seems easy for an individual person, team, or organization to get pulled in different directions unless they have a solid identity for what they're all about. And it's okay to change over time, as long as it's clear. I'd be really curious to hear anyone else's thoughts to see if I'm missing something.


Max output with a dose of accuracy (only getting 3 attempts) followed by full recovery. Pushing at midrange, jumping, squatting with an upright torso.






AMRAP in 20 minutes of:

20 overhead squats (PVC pipe)

20 push-ups

20 hang cleans


Pick one of the movements and do a normal max effort format, don't worry about only getting 3 attempts


Change bench press to push press (or strict press) and emphasize the bodyweight on the feet staying still for all 3 movements (especially landing on the clean)


Worked up to 245 on cleans in between cleaning stuff


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Jim Rix
December 31st, 2022 at 2:02 am

Chris, I’m far more of an outsider in CF than you, having been doing CF for over 15 years but only 4 workouts at a box. My thoughts on subs are this: we sub or scale for lack of strength/skill, lack of equipment, to address a different weakness in our fitness, or b/c we just don’t feel it that day. I do it all the time. That said, hero WODs to me are both workouts and a spiritual/emotional commitment, and shouldn’t be scaled for convenience or lack of will. Running in 22 degrees, especially by coaches, seems a no brainer.

I don’t envy box owners who have to create a culture (or programming) that attracts a range from the firebreathers to those turned off by bellowing alpha males to the elderly.

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Mike Andridge
December 31st, 2022 at 7:41 pm

Agree Jim--well said.

I found mainsite in 2012 and fell in love with the Journal (and the wod demos from various affiliates during that year)--have 2 or 3 binders full of the articles. Hero wods are mental/emotional for me as well. Though 22 degrees in Michigan is normal, but maybe in Cali they weren't prepared for the weather???

Well stated Chris--like reading your "rants."

Happy New Year to all of you.

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Lincoln Kerger
January 1st, 2023 at 10:13 pm

Chris, it took me a day to think about this. I agree that there is concrete direction (or an identity as you put it) missing from an outside perspective, especially since the fallout from Coach G's ouster in 2020. Just look at how few people post their WOD results on mainsite compared to even June 2020. I think your identity timeline is spot on as I am an outsider as much as Jim, and have been doing CrossFit in earnest since roughly 2007. I personally don't feel CrossFit had to change it's direction/identity much, if at all, from its earliest days. After more than a quarter century of military service 2 familiar adages come to mind: 'If it isn't broke, don't fix it'; and 'Attitude reflects leadership'. I really do think the 'identity' of CrossFit is lacking because of leadership. Change is good when a deficiency/malfunction/needed adaptation is identified (same reasons we scale/sub), but change for the sake of change creates confusion and draws focus away from the purpose. What is the purpose of CrossFit? What is the 'why'? That 'why' probably varies to some degree from person to person, organization to organization, but in general it used to be Forging Elite Fitness. There, I said it. And, elite fitness isn't just for world class athletes, it isn't training special forces only, it's all people working to be the fittest they can/want to be - physically, mentally, emotionally. Those words, Forging Elite Fitness, have been stricken from every nook and cranny on mainsite and I never saw a 'why' driving it. Business models need to adapt, websites need to be updated, etc. in order to stay relevant and competitive in the information age, but who is CrossFit competing with really? Peleton? Planet Fitness? I think not. Don't get me wrong, I am grateful for the WODs and programming HQ provides as well as educational/instructional resources (clearly as I keep using it all), but the purpose of CrossFIt should be concretely re-identified and messaged clearly and concisely.

Keep your thoughts and perspective flowing my man!

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